Daily WOD – Dec 12, 2018

Alexa working through double unders!

Complete for time:

10 muscle ups

then 50-40-30-20-10 reps of:

  • KB Swings (53/35#)
  • Russian Twists (25/15#)

then 10 muscle ups.

WOD Notes:  The scale for muscle ups will be pull ups and push ups (20 and 20).  Ideally the first set of muscle ups (or pull ups/push ups) should take less than 3 minutes.

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This Post Has 3 Comments

  1. Erin

    Ladies, it’s that time of year again! The Unofficial ICA Ladies Night where we can get together outside of the gym and celebrate the holidays!

    When? Thursday, 12/20 at 5:30p
    Where? Sips, 400 Bridge Street

    This invite is open to all and I ask that you **please pass along** to others since I don’t have everyone’s cell phones.
    RSVP here: http://evite.me/zGZnKYzjAC
    By Tuesday, please, so I can give a head count.

  2. Boelker

    5:00
    Moira 18:04 (s)
    Nikki K. 20:08 (44R, 10b/20) 2 pull-ups Pre-WOD PR!
    Daria 19:56 (35, 20RR/20EPush)
    Morgan 17:26 (25R, 20P/20band)
    Joe 17:59 (53R, 20/20)
    Nicole 😉
    Tim 24:25 (20/20)
    Shawn 22:36 (20/20)
    Tanya 😉
    Jeff 24:59 (20/20)
    Megan 😉

  3. Tanya

    6:00
    Andrew 23:58 (20/20)
    Blythe 18:28 (RR,#20, 24″, 10#)
    Chris 🙂
    Boelker 18:34 Rx
    DT 21:46 (Bar mu, #35)
    Erin 19:50 (20/20)
    Patrick Y 18:20 (20/20,P, #26)
    Raghu 🙂

    7:00
    Alex 22:11 (20/20, R)
    Rocco 🙂
    Nikki 15:13 Rx
    Erik 🙂
    Sydney 18:40 (20/20, #20, #10)
    Sillup 22:13 Rx
    Keith 18:46 (20/20,#35, #15)

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